Pawanmuktasana
the preliminary
Written by Desmond Olubunmi · Founder of Sunya
The simplest warm-up of all, and the minimum before any deeper practice: a slow rotation through every joint in the body, finishing at the neck. Safe for anyone.
Stiffness usually begins not in the spine but at the extremities — at the joints, where the channels must bend and cross. A stiff joint crimps the channel like a kinked hose, and the life force cannot pass. Rotating each joint in turn frees these crossings, stirs the joint’s own lubricating fluid, and opens the gates so the life force can flow back toward the spine.
Sit comfortably. Moving slowly and breathing easily, rotate each joint in slow circles, working through the body in order: toes, ankles, knees, hips, then fingers, wrists, elbows, shoulders, and finally the neck (letting the head circle slowly and gently). Linger a little at each, feeling the stiffness break up. Don’t rush. When you’ve worked through them all, sit still for a few breaths and let the body settle.
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